Running After Birth- When Is It Safe to Start Again?

For many mums, running is more than just exercise, it’s time for yourself, a way to clear your head, and a chance to feel strong again. But after giving birth, knowing when it’s safe to return to running can be tricky. Go too soon, and you risk pain, leakage, or prolapse symptoms. Wait too long, and it can feel frustrating.

So, what does the latest evidence say about returning to running after birth and how does it apply?

What Happens to Your Body After Birth

• Pregnancy and birth change the pelvic floor. The muscles, ligaments, and connective tissues stretch significantly, and in vaginal birth, the pelvic floor widens and may take months to recover.

• Even after a C-section, your abdominal wall, scar, and core stability need time to heal before coping with high-impact loads like running.

• Research shows recovery of both pelvic floor and abdominal tissues is ongoing well past the traditional 6-week check, with many women not feeling fully recovered until at least 3–6 months postpartum.

  
  

When Can You Safely Run Again?

The UK guideline (2019 Return to Running After Pregnancy Consensus Statement) is widely used in NZ. It recommends:

• 0–3 months postpartum: Focus on rest, walking, gentle core and pelvic floor rehab. Avoid high impact.

• 3 months onwards: If symptoms are well managed and you pass a “readiness check,” you may begin gradual jogging or run-walk intervals.

• 4–6 months: Many women find this is the sweet spot where their strength and pelvic floor tolerance are ready for a steady running program.

  
  

Signs You’re Ready to Try Running

Before lacing up, you should be able to:

✅ Walk 30 minutes briskly without symptoms✅ Hop on the spot, jog lightly, and do single-leg squats without leakage, heaviness, or pain✅ Hold a pelvic floor contraction for 10 seconds and repeat quick contractions✅ Manage daily loads (lifting baby, groceries, work) without pelvic or back pain

If you’re leaking, feeling heaviness, or experiencing pain — it’s best to hold off and check in with a pelvic health physiotherapist.

Tips for a Safe Return

• Start with soft surfaces (grass) before moving to road running

• Progress gradually: increase distance or intensity by no more than 10% per week

• Cross-train with strength work (glutes, hips, core, pelvic floor)

• Watch for symptoms: leakage, heaviness, bulging, or pain — these are warning signs to ease back

• Prioritise sleep, nutrition, and recovery — not always easy with a newborn, but critical for tissue healing

There’s no “one-size-fits-all” timeline for running after birth. While some mums may feel ready around 3 months, many will do better waiting until 4–6 months (or beyond), depending on their recovery. What matters most is listening to your body and symptoms, and seeking support when needed.

If running is your goal, a postpartum pelvic floor assessment is the best starting point. It gives you clarity, reduces the risk of long-term issues, and helps you get back to running with confidence.

Access to pelvic health physiotherapy:

• ACC Maternal Birth Injury cover: If you sustained a perineal tear (grade 2 or higher), levator avulsion, or other diagnosed injury during birth, your pelvic floor physiotherapy may be covered under ACC. Many new mums don’t realise this support is available.

• Direct access to pelvic health physios: You don’t need a GP referral to see us. Whether you’re six weeks or six years postpartum, we can assess your pelvic floor and guide your return to running safely.